Losing weight is tough, but keeping that weight off might even be tougher.

Trainers say keeping the weight off all starts with a new goal to last long-term.

For Kelly Crites, getting healthy wasn’t the only goal.

“Two years ago, I was about 20 pounds heavier,” Crites said.

She wanted to stay healthy and that, she said, meant a lifestyle change.

“Really what’s worked for me is learning the proper ways to eat,” Crites said. “Proteins, and healthy fats, and carbs and it’s in a good amount. So, it’s been about teaching myself to eat right and eat whole foods and real foods instead of just like ‘Ok, I’m going to eat cream cheese for breakfast then not eat anything until dinner.’”

At TNT Fitness in Cape Girardeau, trainers say by making long-term, healthy decisions, she’s right on track. 

“Are you doing something that’s maintainable, can you always do it forever?” Owner Tyler Blessing said.

Blessing suggests finding someone to keep you accountable and keep setting new goals.

“A lot of people, they’ll reach their overall goal, they’ll get that beach body that they’re looking for. They’re good for the summer but then they have no other goal,” Blessing said.

He said long-term success is often as easy as creating a solid workout plan and keeping a consistent, healthy, balanced diet.

“Shop on the outskirts of the store,” Blessing said. “That’s where your produce are, greens, fruits and vegetables.”

Even simple adjustments when you’re grocery shopping can keep you from packing on the pounds. Things like buying pre-portioned food like plain Greek yogurt so you don’t overdo it on portion size, picking out lean meats, going for darker greens like spinach and satisfying that sweet tooth with a healthier choice like chocolate covered nuts or granola.

Blessing said even eating the “bad” foods aren’t all bad, just follow a simple rule.

“Ninety percent good, 10 percent bad. So, if you have your box, your goal is inside. 90 percent of decisions that you make on a daily, weekly basis should be towards that goal. 10 percent being outside, and you have to know where that line is drawn,” Blessing said.

He said knowing where the line is drawn takes some self-discipline of course. He suggests when you do make those allowed ‘bad’ decisions, do a little more cardio that day to help make up for it.

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